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Energy locks in yoga
Bandhas are subtle inner locks with which you can deepen your breath and gather and guide your life energy (prana). On this page you can get to know the three classical bandhas – and find out how to approach them mindfully and at your own pace.
What it means
The Sanskrit word bandha (बन्ध) means “to bind”, “to hold” or “to close”. What is meant are gentle muscular locks at three places in your body: at the pelvic floor, in the abdominal wall and at the throat.
In yoga they are understood as energy locks: they are meant to keep prana from draining away unused. Instead the energy is gathered and guided – a feeling of uprightness, collectedness and calm arises.
One thing holds throughout: bandhas are not forceful contractions but subtle, mindful impulses. They accompany breathing practices (pranayama) and many asanas – often so subtly that they are barely visible from outside.
The source
The bandhas find their classical description in the Hatha Yoga Pradipika (haṭhayogapradīpikā · हठयोगप्रदीपिका), one of the most important source texts of Hatha Yoga. There the scholar Svatmarama counts them among the mudras – the “seals” – which are meant to preserve the energy awakened in the body and let it rise along the spine.
Hatha Yoga Pradipika · Svatmarama · around the 15th century
Root · centre · throat
Three places where breath and energy may be held, gathered and guided.
The root lock
mūla bandha · मूलबन्ध
How to practise
Mula means root. Turn your attention to the pelvic floor and lift it finely inward and upward with the exhalation – without tensing the buttocks or the belly. Hold the impulse gently and release it consciously again.
Effect
Grounds you and lifts you upright. Traditionally Mula Bandha is said to redirect the downward-flowing energy (apana) and give your seat a stable, calm base.
The abdominal lock
uḍḍīyāna bandha · उड्डीयानबन्ध
How to practise
Uddiyana means “flying up”. Breathe out completely and hold the breath in the empty pause. Let the abdominal wall swing gently inward and upward under the rib arches. Release the pull before you breathe in calmly again.
Effect
Brings lightness and alertness to your centre. According to tradition Uddiyana Bandha lets the prana “fly up” along the spine.
The throat lock
jālandhara bandha · जालन्धरबन्ध
How to practise
Jala means net. Breathe in and let the chin sink gently towards the breastbone while your neck stays long. The breastbone lifts slightly towards the chin. To release, mindfully lift your head again.
Effect
Calms you and turns you inward. Traditionally Jalandhara Bandha “seals” the upper energy space and protects neck and head while the breath is held.
The queen of the bandhas
The great lock
mahā bandha · महाबन्ध
When all three bandhas are set together, one speaks of the great lock: in the stillness of the empty breath, root, centre and throat join into one space of gathered energy – a moment of deep inner calm.
Maha Bandha is considered an advanced practice. If you like, approach it step by step – most beautifully with experienced guidance.
In practice
A calm order for getting acquainted – best on an empty stomach and in an upright, comfortable seat. Two ways of sequencing the three locks have been handed down and are taught differently depending on the tradition – they differ only in the order, not in the locks themselves. Choose what feels right for you:
The classical order follows the Hatha tradition: the throat is closed first so that neck and head are protected while the breath is held. Belly and pelvic floor follow. Releasing runs the other way, from the bottom up – the throat opens last, and only then does the breath flow in again.
There is nothing to achieve – you may release and feel into it at any time.
Related topics
In our courses we accompany you step by step – you decide what feels right for you.
